Yoga is good or pay for a session with a physical therapist to learn some movements.
Some light cardio is best, even some crunches or jumping jacks to get the blood flowing. Then light stretching before lifting is good and you should stretch the whole time you are lifting[U][I] to maintain flexibility. Also, you can't just go to heavy weight right off the bat; start light and work the muscle for a few sets and work up.
Stretching after you lift is also very important.
To not stretch a little before lifting is asking all the supporting muscles to go in cold.
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